Topic: speed under the bar

[Jack]

I don't think attempting to do a double with a weight that you would normally do a single with is such a good idea.

Thanks ryankyle,

With respect, I didn't advice that.

[ryankyle]

That was in response to Shaun's original post and was one of his suggested solutions to his problem. 

[Shaun Le Conte]

I don't think attempting to do a double with a weight that you would normally do a single with is such a good idea.  More likely than not the result on the second rep will be that of a pull and flop down instead of jumping down.

I figured the height of the second pull would be lower but that I'd still be able to jump down just as vigorously. I haven't tested the idea in training yet. Meant to yesterday but I had a meltdown and had to go home early. My technique is reasonably good I just seem to have a gap in between a lift I can do relatively easily, and 5 kg above that when all I can muster is a deadlift. What's missing is the kind of ballsy jump-under ability like my friend in the video in my first post. But I have been working on this for years with no improvement (e.g. this past year, and 6 years ago during my previous stint in lifting)

[Matt Rupiper]

You said that your technique was sound and that you need a ballsy jump under like your friend.  Since everyone has given you training options to solve your problem, ill go a different route.  Maybe you should focus on the ballsy part of the training (don't take that statement the wrong way, i'm not trying to be a jerk, sometimes the technique and training aren't the problem).  Strap on a set, get nasty, and get under it. I'm just trying to help.   Training wise....heavy pause OH squats, heavy snatch balances.  Having the confidence that you can stand up with it, may give you more confidence to get under it.  Thought I would go a different route as everyone else. 

[Mark Cannella]

not to slight anyone's opinion, but you might want to read what Ryan Kyle has to say again: changing direction and just jumping down is easily one of the most important and misunderstood part of the lift. 
do this and alot of issues become dust in the wind.

[Jay Johnson]

I've had the same problems "Shaun".   I don't know if it so much about speed, that comes in time.  To sneak under  a heavy low pull, you need to have confidence and comfort in your bottom position.   Snatches were tough for me, I had weak shoulders and wrists.  I remember being at the 1991 summer camp  and could barely shoulder press 80kg, yet I was snatching 122 and c&j 170.  Everyone else doing similar weight was pressing 100kg and often more.  Weak shoulders really hurt my snatches, if they weren't right in the slot, it got really scary for me which led to mind games and doubt - as you may already know, you can't have any doubts in this sport.   So, my thoughts are for snatches start doing heavy snatch grip push presses and heavy over head squats (they will be harder and feel heavier than the same weight lifted over head by actually snatching the weight).   For cleans, heavy front squats making sure to hit the bottom - get comfortable down there.  I am not completive anymore but still train, and knowing what I know now, I would have seriously changed that part of my program back then.

[ryankyle]

Shaun,
     Could you post a recent video of yourself lifting so we could all see it?

[Shaun Le Conte]

I didn't see this last post in the thread until now. I will try to dig up a video of myself

Lots of obstacles in the way but the gym was packed with people and I was sharing space. I don't like being in the spotlight like this so I am cringing when I upload the video